Photo: Chien Pham
When it comes to sleep, some of us are very high maintenance. At one moment we feel too hot and at the next, we feel too cold, so we keep tossing and turning in bed without getting any quality shut-eye. Even if we do make an effort to get to bed seven to eight hours before we need to get up, we’re not going to wake up rested if we’re constantly fussing around with the thermostat all night.
Luckily, experts have identified an optimal temperature range that could help you fall asleep faster and stay asleep for longer. For most people, the ideal temperature for slumber is between 60 and 67 degrees Fahrenheit.
Although some people associate being cozy and warm with better sleep, keeping your bedroom cool instead of warm can actually facilitate quality slumber. This is because when you’re lying in bed about to snooze, your body temperature naturally decreases to help initiate sleep. Keeping the temperature in your bedroom between 60 and 67 degrees can actually aid your body with this cooling process and help you fall asleep faster as a result.
Keeping your bedroom cool at night doesn’t only help you fall asleep, it helps you stay asleep too. Your body temperature is at its lowest right before you fall asleep, but it rises throughout the night as you get closer to waking. Because of this gradual rise in body temperature, some troubled sleepers experience “night sweats,” frequently waking up in the middle of the night drenched in sweat. These can be highly annoying and can keep you from getting quality shut-eye. But regulating the temperature in your bedroom to be between 60 and 67 degrees throughout the night can keep your body temperature from rising too fast and help you sleep for longer.
What’s more, some experts maintain that keeping your bedroom between 60 and 67 degrees at night could help stimulate the production of the sleep-generating hormone melatonin. It’s the hormone that all sleep-deprived people are constantly seeking out. But letting your bedroom temperature drop way below 60 degrees isn’t advised either since you’ll likely wake up shivering and be too uncomfortable to sleep deeply.
If you’re looking for a way to keep yourself cool at night without spending a fortune on air conditioning, consider trying out one of these alternative cooling methods. You could layer your mattress with a cooling gel bed topper, use a fan instead of air conditioning or opt for sleeping in your birthday suit. Drinking a glass of water before bed can also help bring your core body temperature down. When buying sheets, go for thin ones and avoid ones made with flannel or synthetic material that tend to trap heat. You’ll sleep like a baby!